WOD

Workout of the Day

Söndag 14 april 2019

WoD #1

5 Rounds of

2 Turkish Getups @ 80% 1RM (1 per arm) (Rx 32/24kg)
Run 200m
Time Cap: 13minutes

WoD#2:
15 Min AMRAP

6 Chest2Bar/Pullups OR 6 Ring Rows
9 Pushpresses (Rx 35/25kg) 
12 Front Squats (Rx 35/25kg)

Nybörjarpass

WoD #1

2-2-2-2 Turkish Getups @ Start light (4-8kg) and increase only if technique is good.

WoD#2:
12 Min AMRAP

4 Pullups OR Ring Rows
6 Pushpresses (Rx 10-30kg) 
8 Front Squats (Rx 10-30kg)

Kidspass

WoD #1

2-2-2-2 Turkish Getups (0-8kg)

WoD#2:
3 Rounds
1 Min Row
1 Min Situps
1 Min Ryska KB Swings (4-12kg)
1 Min Hopprep

Rest 1 minute between rounds

Fredag 12 april 2019

Team Friday!!!!!

WoD#1
In teams of 2: UGOIGO

1 Round each of:
12-9-6 Reps of
Thrusters @ 50% 1RM (Rx 50/35kg)
Box Jumpovers (Rx 60/50cm)

1 Round each of
12-9-6 Reps of
Power Clean @ (Rx 50/35kg)
Hand release lateral burpees (over the bar)

Then Share

60 Calorie Row OR Bike OR Skierg
60 Hand Release Pushups
60 Pistols (Scaling: Reverse Weighted Lunges (Rx 24/16kg))
60 Slamballs over shoulder 
60 Dumbell or KB Snatch Alternate Arms (Rx 22,5/15kg)

Time Cap 35 minutes

Seniorpass

WoD#1

2 Rounds of: 
5 "Negative" Pullups (use gummiband if needed) OR Negative Ring Rows
Rest 60s
Max Time Plankan
Rest 60s between rounds

WoD#2

12 min AMRAP

10m Sled Push (20-40kg)
6 Ring Dips (Scale with band or Negatives)
10m Farmers Carry (2x KB)
6 Box Jumps OR Stepups

Torsdag 11 april 2019

WoD#1

3 Rounds of: 
Max Strict Pullups OR 8 "Negatives"
Rest 60s
Max Strict Handstand Pushups (Scale to Toes/Knees on box if needed)
Rest 60s between rounds

WoD#2

16 min AMRAP

10m OH Walking Lunges (Rx 25/15kg Weight)
8 Ring Dips
10m OH Walking Lunges
8 Box Jumps 

Nybörjarpass

WoD#1

2 Rounds of: 
Max Strict Pullups OR 6 "Negatives"
Rest 60s
Max Time Handstand Hold OR Plankan
Rest 60s between rounds

WoD#2

12 min AMRAP

10m OH Walking Lunges (5-10kg Weight)
6 Ring Dips
10m OH Walking Lunges
6 Box Jumps (30-45cm)

Onsdag 10 april 2019

WoD#1
Every minute on the minute, for 8 minutes (8 Rounds)
1 Power Clean + 1 Squat Clean @ 80% 1RM Squat Clean for both
Rest ca 15-20s between PC och SC

WoD#2
Five rounds for time of:
40 Double Unders or 80 Single Unders
10 Pull-Ups
15 Wall Ball Shots (Rx 9/6 KG)
Time Cap: 15 minutes

Nybörjarpass

WoD#1

5-5-5 Power Cleans (Start light and increase if able with good technique)
Rest ca 60s between sets

WoD#2
Five rounds for time of:
30 Double Unders or 60 Single Unders
8 Pull-Ups Or 8 Ring Rows
12 Wall Ball Shots (4-6 KG)
Time Cap: 12 minutes

Tisdag 9 april 2019

WoD#1
 
5-5-5 Back Squats @ 75% 1RM 
Rest 60-90s between rounds

WoD#2

EMOTM 20 minutes (5 Rounds)

Minute 1: 15/12 Calorie Row or Bike Or Ski
Minute 2: 15 Knees to Elbows
Minute 3: 15 Thruster @ 40% 1RM (Rx 42,5/30kg)
Minute 4: Rest

Scale reps as/if needed 

Nybörjarpass

WoD#1

5-5-5 Back Squat: Start with a medium-light weight and bild up to medium/heavy

WoD#2 

EMOTM 16 minutes (4 Rounds)

Minute 1: 12/10 Calorie Row or Bike Or Ski
Minute 2: 12 Knees to Elbows OR Scaled: Knees to Armpits
Minute 3: 12 Thrusters (15-30kg)
Minute 4: Rest

Scale reps as/if needed

Seniorpass

WoD#1

5-5-5 Back Squat: With  medium-light weights. Focus on technique.

WoD#2 

12 min AMRAP

7 Calorie Row or Bike or Ski
7 Sit Ups
7 Goblet Squats @ 8-12KG
7 Push Press @ (10-30kg)

 

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